Workout of the day
Viewing entries tagged
cardio
Welcome to a new week! We start with a workout that absolutely savaged a very fit man called Danny Watson! A very good friend who, I named my second dog after, and old school coach of the gym. This original benchmark girl created the requirement for a few hours of relaxation!
You all will be fine i’m sure!
CrossFit Cardiff WoD
”Christine”
3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box jumps (24/20”)
Now that your butts, quads and hammies are looking good for the beach...let’s sort out the bi’s and wings (lats)!
All we need to do then is to coax those abs out of lockdown and you’re set for your holiday!
Man to think that I genuinely used to think that that was true and worked.
What a muppet!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
24/20 Calorie bike
6 Bar muscle ups
Specialty
High hang snatch
3 - 3 - 3 - 3 - 3
10 - 10 - 10
Hip extensions
Blowing up a tank, happy days!
Guess who’s back…your favourite, resident Ginger Ninja, ASHWELL!!
From tomorrow morning, he will be again, creeping around the gym floor, with his new respect for winter, fresh from a month away and ready to coach the shit out of you all. With a lot of you returning to work tomorrow, this will be a bright (literally with his bald, sun dodging head) spot on the horizon.
What a ledge!
CrossFit Cardiff WoD
6 Rounds for max calories, within 2 minutes:
20 Ab mat/GHD sit ups*
Max cal row
*alternate each round - 3 rounds of each
Scores per round, on the board please team…
Jeeeeeeesus it’s chilly willy! Get yourselves wrapped up waaaarm and think about your trainer. When you get off that rower you’re nice and warm, he or she is still freezing their butts off! Poor buggers! How excited is everyone for the summer? I cannot wait! Maybe when I grow up I will be a winter dodger!
Anyway, you know what will warm you up…a beer jacket that you will get when you’re smashed at the Xmas party! But…only if you pay for your tickets!! DO IT NOW!!
Back to it, with your jelly like leg. Each part of tomorrow is a sprint, go hard after it as we all know…burpees only hurt once you stop, its a fact! Watch your step though hey…
CrossFit Cardiff WoD
For time:
Run 1 mile
Rest 5 mins
Row 1 mile (1600m)
Rest 5 mins
100 burpees
Individual times to the board please…
It does surprise me that considering the sheer amount of you who genuinely thought that the class timings were set to change tomorrow for the previously mentioned Police event, I received a banterous punctuation for children book! You can pick up a misplaced coma like a Royal Marines Snipe on his prey, but a clearly written date…NOPE!
CrossFit Cardiff WoD
5 rounds for time of:
30 Double Unders
15 Toes To Bar
5 Bar Muscle Ups
Fast and furious…can anyone go unbroken from the TTB to the muscle ups and hang on? Get those times up team…guess who is programming!
By now, you should all already be struggling! Stairs are no longer your friends, and your efforts to treat yourself to a “posh wee” are thwarted by DOMs causing you to collapse on top of your porcelain throne and fall entirely scathed and unattractively with a thud!
No solace is can be found from an unsympathetic husband/wife, boyfriend/girlfriend, dog/cat as they look down on you and ask…”what the f**k are you doing?”
And, it is all about to get far worse…
CrossFit Cardiff WoD
Two
Complete each round for time:
25 Pull Ups
75 Double Unders
20/15/10 Power Snatch
Male Loading: 40/55/70kg
Female Loading: 30/40/50kg
Rest 5 minutes between rounds
Please record each round time to the whiteboard…
Really, it’s all his fault!
Hands up if anyone else is now feeling the full effects of 19.5? In the last hour, my left lat attachment has seemingly caught fire, perhaps it is spontaneously combusting!? Who knows, but it does not feel okay!
We continue the week’s dedicated workouts with one named after Melski, and luckily for you lot she just loves a slut drop. Unfortunately, this is not a joke!
CrossFit Cardiff WoD
‘Melski’
3 rounds, each for time:
10 Thrusters (45/35kg)
15 Bar Hop Burpees
10 Thrusters (45/35kg)
15 Bar Hop Burpees
Rest 4 mins between rounds
Please ensure that you punch Conners straight in the chops, en route to the whiteboard…
